{"id":6169,"date":"2026-10-26T19:49:22","date_gmt":"2026-10-26T19:49:22","guid":{"rendered":"https:\/\/aliantis.es\/?p=6169"},"modified":"2026-10-28T12:43:07","modified_gmt":"2026-10-28T12:43:07","slug":"esmorzar-saludable","status":"publish","type":"post","link":"https:\/\/aliantis.es\/ca\/2026\/10\/26\/esmorzar-saludable\/","title":{"rendered":"Qu\u00e8 esmorzar per comen\u00e7ar b\u00e9 el dia? Claus per a un esmorzar saludable"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6169\" class=\"elementor elementor-6169 elementor-6168\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ca98701 e-flex e-con-boxed e-con e-parent\" data-id=\"ca98701\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9de4dd2 elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"9de4dd2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Qu\u00e8 esmorzar per comen\u00e7ar b\u00e9 el dia? Claus per a un esmorzar saludable<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-14fa1d3 elementor-widget elementor-widget-text-editor\" data-id=\"14fa1d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t\u00c9s imprescindible esmorzar? \u00c9s millor un esmorzar dol\u00e7 o salat? Com influeixen el son, l\u2019estr\u00e8s i les nostres hormones en all\u00f2 que mengem al mat\u00ed?\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bed9b52 e-con-full e-flex e-con e-child\" data-id=\"bed9b52\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-6873e20 e-con-full e-flex e-con e-child\" data-id=\"6873e20\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-51cfd79 e-con-full e-flex e-con e-child\" data-id=\"51cfd79\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e56832d e-con-full e-flex e-con e-child\" data-id=\"e56832d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e447faf elementor-widget elementor-widget-text-editor\" data-id=\"e447faf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Article escrit per <a href=\"https:\/\/aliantis.es\/ca\/agnes-dervogne-nutricionista-sitges\/\">Agn\u00e8s Dervogne<\/a>, especialista en nutrici\u00f3 integrativa de l\u2019equip d\u2019Aliantis a Sitges.<\/p><p class=\"p1\">Des d\u2019un enfocament individualitzat i basat en l\u2019evid\u00e8ncia cient\u00edfica, Agn\u00e8s ent\u00e9n l\u2019alimentaci\u00f3 com una part fonamental de la nostra salut, estretament relacionada amb el descans, el moviment, l\u2019estr\u00e8s i els canvis hormonals.<\/p><p>El seu objectiu \u00e9s ajudar cada persona a comprendre millor les seves necessitats nutricionals i a desenvolupar h\u00e0bits saludables, realistes i sostenibles.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ce2c335 elementor-widget elementor-widget-text-editor\" data-id=\"ce2c335\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>L\u2019esmorzar \u00e9s un dels \u00e0pats que genera m\u00e9s dubtes. Durant anys hem sentit que \u00e9s l\u2019\u00e0pat m\u00e9s important del dia, per\u00f2 qu\u00e8 en diu realment la ci\u00e8ncia?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45f008e elementor-widget elementor-widget-image\" data-id=\"45f008e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/aliantis.es\/wp-content\/uploads\/2026\/10\/desayuno-saludable-1024x683.webp\" class=\"attachment-large size-large wp-image-6177\" alt=\"Desayunos diferentes en una mesa\" srcset=\"https:\/\/aliantis.es\/wp-content\/uploads\/2026\/10\/desayuno-saludable-1024x683.webp 1024w, https:\/\/aliantis.es\/wp-content\/uploads\/2026\/10\/desayuno-saludable-300x200.webp 300w, https:\/\/aliantis.es\/wp-content\/uploads\/2026\/10\/desayuno-saludable-768x512.webp 768w, https:\/\/aliantis.es\/wp-content\/uploads\/2026\/10\/desayuno-saludable.webp 1536w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-34e7e91 elementor-widget elementor-widget-heading\" data-id=\"34e7e91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00c9s imprescindible esmorzar?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-502589d elementor-widget elementor-widget-text-editor\" data-id=\"502589d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>No hi ha un esmorzar perfecte ni una hora obligat\u00f2ria per fer-lo. El que s\u00ed que importa \u00e9s la qualitat del que mengem, el context en qu\u00e8 ho fem i com respon el nostre cos.<\/p><p>\u00a0<\/p><p>Durant anys s\u2019ha repetit que l\u2019esmorzar \u00e9s l\u2019\u00e0pat m\u00e9s important del dia. Tanmateix, l\u2019evid\u00e8ncia cient\u00edfica presenta una realitat m\u00e9s matisada.<\/p><p>\u00a0<\/p><p>Algunes persones se senten millor esmorzant i d\u2019altres prefereixen esperar unes hores abans de menjar. Cap de les dues opcions \u00e9s necess\u00e0riament millor per a tothom.<\/p><p>\u00a0<\/p><p>Lo importante es comprender c\u00f3mo influye esta decisi\u00f3n en el conjunto de nuestra alimentaci\u00f3n y en nuestras necesidades nutricionales.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83ae57d elementor-widget elementor-widget-heading\" data-id=\"83ae57d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Qu\u00e8 diu la ci\u00e8ncia sobre l\u2019esmorzar?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c2074 elementor-widget elementor-widget-text-editor\" data-id=\"19c2074\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Els estudis cient\u00edfics han investigat la relaci\u00f3 entre l\u2019esmorzar, el pes corporal, la salut cardiovascular i el metabolisme.<\/p><p>\u00a0<\/p><p>Tanmateix, \u00e9s important distingir entre els assaigs cl\u00ednics, que permeten estudiar les relacions causals amb m\u00e9s rigor, i els estudis observacionals, que identifiquen associacions sense demostrar necess\u00e0riament una relaci\u00f3 de causa i efecte.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e56125 elementor-widget elementor-widget-heading\" data-id=\"6e56125\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Dolor de colze: el fam\u00f3s \u00abcolze de tennista\u00bb<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-952ed67 elementor-widget elementor-widget-text-editor\" data-id=\"952ed67\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Una metaan\u00e0lisi de 13 assaigs cl\u00ednics aleatoritzats, publicada a The BMJ el 2019, va comparar els efectes d\u2019esmorzar amb els de no fer-ho.<\/p><p>\u00a0<\/p><p>Els investigadors van observar que les persones que esmorzaven consumien, de mitjana, unes 260 kcal addicionals al dia i presentaven un pes aproximadament 0,4 kg superior.<\/p><p>Tanmateix, els estudis inclosos eren relativament curts \u2014amb un seguiment d\u2019unes set setmanes pel que fa al pes corporal\u2014 i la seva qualitat metodol\u00f2gica era baixa.<\/p><p>\u00a0<\/p><p>Per tant, aquests resultats s\u2019han d\u2019interpretar amb precauci\u00f3.<\/p><p>El que s\u00ed que podem afirmar \u00e9s que obligar-se a esmorzar sense tenir gana no constitueix, per si sol, una estrat\u00e8gia efica\u00e7 per controlar el pes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-71cceac elementor-widget elementor-widget-heading\" data-id=\"71cceac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Saltar-se l\u2019esmorzar augmenta el risc cardiovascular?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3bb2fe9 elementor-widget elementor-widget-text-editor\" data-id=\"3bb2fe9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Diversos estudis observacionals han trobat associacions entre saltar-se habitualment l\u2019esmorzar i un risc cardiometab\u00f2lic m\u00e9s elevat.<\/p><p>Una part d\u2019aquesta relaci\u00f3 es pot explicar per altres factors, com ara els horaris irregulars, la manca de son, una activitat f\u00edsica m\u00e9s baixa o una alimentaci\u00f3 de pitjor qualitat.<\/p><p>\u00a0<\/p><p>Tanmateix, no podem descartar completament que el mateix patr\u00f3 d\u2019\u00e0pats tamb\u00e9 hi tingui algun paper.<\/p><p>\u00a0<\/p><p>Per exemple, un estudi basat en la cohort NHANES III, que va incloure 6.550 adults seguits durant aproximadament 19 anys, va trobar que les persones que no esmorzaven mai presentaven un risc de mortalitat cardiovascular 1,87 vegades superior al de les persones que esmorzaven cada dia.<\/p><p>No obstant aix\u00f2, nom\u00e9s el 5 % dels participants afirmava que no esmorzava mai i, com que es tracta d\u2019un estudi observacional, aquests resultats no permeten demostrar una relaci\u00f3 causal.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-109b84c elementor-widget elementor-widget-heading\" data-id=\"109b84c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Influeix l\u2019hora a la qual mengem?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a32cc4 elementor-widget elementor-widget-text-editor\" data-id=\"5a32cc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>La crononutrici\u00f3 estudia com els horaris dels \u00e0pats interactuen amb els nostres ritmes biol\u00f2gics i poden influir en el metabolisme.<\/p><p>\u00a0<\/p><p>Algunes investigacions suggereixen que concentrar una part m\u00e9s gran de la ingesta energ\u00e8tica durant les primeres hores del dia i evitar sopars molt tardans podria afavorir determinats indicadors de salut cardiometab\u00f2lica.<\/p><p>Tanmateix, els resultats s\u00f3n heterogenis i encara no permeten establir una hora ideal per a tothom.<\/p><p>\u00a0<\/p><p>Un assaig cl\u00ednic de 12 setmanes, realitzat amb 116 adults amb sobrep\u00e8s o obesitat, va comparar una alimentaci\u00f3 limitada a la franja hor\u00e0ria de les 12.00 a les 20.00 h amb un patr\u00f3 de tres \u00e0pats regulars.<\/p><p>Els investigadors no van trobar cap difer\u00e8ncia estad\u00edsticament significativa en la p\u00e8rdua de pes entre els dos grups.<\/p><p>\u00a0<\/p><p>Aix\u00f2 ens recorda que modificar els horaris dels \u00e0pats no garanteix, per si sol, una millora del pes corporal.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-096adf7 elementor-widget elementor-widget-heading\" data-id=\"096adf7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Qu\u00e8 sabem i qu\u00e8 no sabem?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b310484 elementor-widget elementor-widget-text-editor\" data-id=\"b310484\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Una persona sana no necessita menjar immediatament despr\u00e9s de despertar-se. Durant el dejuni nocturn, el fetge contribueix a mantenir els nivells de glucosa a la sang.<\/p><p>\u00a0<\/p><p>Tampoc no existeix una hora universal per esmorzar. Els nostres horaris laborals, el son, l\u2019activitat f\u00edsica i la vida familiar influeixen en l\u2019organitzaci\u00f3 dels \u00e0pats.<\/p><p>\u00a0<\/p><p>En general, mantenir una certa regularitat en els horaris dels \u00e0pats i evitar sopars excessivament tardans sembla m\u00e9s rellevant que obligar-se a esmorzar molt o molt aviat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5f98fbb e-con-full e-flex e-con e-child\" data-id=\"5f98fbb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2f8e093 elementor-widget elementor-widget-text-editor\" data-id=\"2f8e093\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">\ud83d\udca1 <b>Idea preconcebuda<\/b><\/p><p>\u00a0<\/p><p class=\"p1\"><b>\u00abSaltar-se l\u2019esmorzar ajuda a aprimar-se\u00bb.<\/b><\/p><p>\u00a0<\/p><p>No necess\u00e0riament.<\/p><p>Tot i que algunes persones poden reduir la seva ingesta energ\u00e8tica si se salten l\u2019esmorzar, aix\u00f2 no significa que sigui una estrat\u00e8gia efica\u00e7 per a tothom.<\/p><p>Els assaigs cl\u00ednics no han demostrat que esmorzar o deixar de fer-ho provoqui, per si sol, una p\u00e8rdua de pes significativa i sostenible.<\/p><p>\u00a0<\/p><p>A m\u00e9s, eliminar aquest \u00e0pat pot dificultar que es cobreixin les necessitats di\u00e0ries de prote\u00efnes i altres nutrients si la resta de l\u2019alimentaci\u00f3 no est\u00e0 ben organitzada.<\/p><p>L\u2019important no \u00e9s menjar menys vegades, sin\u00f3 trobar un patr\u00f3 alimentari que cobreixi les nostres necessitats i que puguem mantenir a llarg termini.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d99f7e elementor-widget elementor-widget-heading\" data-id=\"4d99f7e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">M\u00e9s enll\u00e0 de les calories: com influeixen el son, l\u2019estr\u00e8s i les hormones?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17e3c10 elementor-widget elementor-widget-text-editor\" data-id=\"17e3c10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>L\u2019esmorzar no \u00e9s un \u00e0pat a\u00efllat. Forma part d\u2019un sistema complex en qu\u00e8 interactuen el son, l\u2019estr\u00e8s, les hormones i el metabolisme.<\/p><p>\u00a0<\/p><p>El nostre organisme segueix un rellotge biol\u00f2gic, conegut com a ritme circadiari, que participa en la regulaci\u00f3 de nombrosos processos fisiol\u00f2gics.<\/p><p>\u00a0<\/p><p>Entre aquests processos hi ha l\u2019alliberament de cortisol, la sensibilitat a la insulina i els mecanismes que regulen la gana i la sacietat.<\/p><p>\u00a0<\/p><p>L\u2019exposici\u00f3 a la llum natural durant el mat\u00ed, la regularitat dels horaris i una durada adequada del son ajuden a sincronitzar aquests ritmes.<\/p><p>\u00a0<\/p><p>Per aix\u00f2, quan i com esmorzem tamb\u00e9 pot dependre de com hem dormit i de com gestionem l\u2019estr\u00e8s.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5513ea elementor-widget elementor-widget-heading\" data-id=\"f5513ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">El son: per qu\u00e8 dormir poc pot augmentar la gana?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da1bb0a elementor-widget elementor-widget-text-editor\" data-id=\"da1bb0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>La manca de <a href=\"https:\/\/aliantis.es\/ca\/2026\/04\/21\/trastorns-del-son-en-dones\/\">son<\/a> pot alterar els mecanismes que regulen la gana i afavorir una ingesta energ\u00e8tica m\u00e9s elevada.<\/p><p>\u00a0<\/p><p>Una metaan\u00e0lisi d\u2019estudis sobre la restricci\u00f3 parcial del son va trobar que les persones que dormien menys consumien, de mitjana, unes 385 kcal addicionals al dia, amb una proporci\u00f3 m\u00e9s elevada de greixos i una proporci\u00f3 m\u00e9s baixa de prote\u00efnes.<\/p><p>\u00a0<\/p><p>Per tant, tenir cura del descans tamb\u00e9 forma part d\u2019una estrat\u00e8gia nutricional adequada.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-516110c e-con-full e-flex e-con e-child\" data-id=\"516110c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-47e5d83 elementor-widget elementor-widget-text-editor\" data-id=\"47e5d83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">\ud83d\udca1 <span class=\"s2\"><b>Ho sabies?<\/b><\/span><\/p><p>\u00a0<\/p><p class=\"p1\">Dormir poc pot fer que mengem m\u00e9s.<br \/>Una revisi\u00f3 sistem\u00e0tica amb metaan\u00e0lisi va trobar que la restricci\u00f3 parcial del son s\u2019associava amb un consum mitj\u00e0 de 385 calories addicionals al dia.<\/p><p>Dormir menys pot modificar la regulaci\u00f3 de la gana i afavorir un consum energ\u00e8tic m\u00e9s elevat.<\/p><p>Aix\u00f2 ajuda a explicar per qu\u00e8, despr\u00e9s d\u2019una mala nit, algunes persones tenen m\u00e9s gana o m\u00e9s dificultats per regular les seves eleccions aliment\u00e0ries.<\/p><p>Una bona alimentaci\u00f3 no dep\u00e8n \u00fanicament del que posem al plat. Dormir b\u00e9 tamb\u00e9 forma part de la nostra salut nutricional.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6374d07 elementor-widget elementor-widget-heading\" data-id=\"6374d07\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">L\u2019estr\u00e8s: per qu\u00e8 canvia la nostra gana?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-903fa32 elementor-widget elementor-widget-text-editor\" data-id=\"903fa32\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>L\u2019estr\u00e8s sostingut pot modificar els nostres senyals de gana i sacietat.<\/p><p>Algunes persones experimenten una p\u00e8rdua de gana, especialment durant les primeres hores del dia.<\/p><p>\u00a0<\/p><p>D\u2019altres, en canvi, senten una necessitat m\u00e9s gran de menjar, especialment aliments dol\u00e7os o molt energ\u00e8tics, durant la tarda.<\/p><p>\u00a0<\/p><p>Aquestes respostes s\u00f3n individuals i poden estar relacionades amb diferents mecanismes fisiol\u00f2gics i conductuals.<\/p><p>\u00a0<\/p><p>Per aix\u00f2, millorar l\u2019alimentaci\u00f3 tamb\u00e9 implica comprendre el context emocional en qu\u00e8 mengem.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-030df8b elementor-widget elementor-widget-heading\" data-id=\"030df8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Els canvis hormonals tamb\u00e9 hi influeixen<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3f4b4e elementor-widget elementor-widget-text-editor\" data-id=\"e3f4b4e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/aliantis.es\/ca\/2026\/04\/21\/alimentacio-i-hormones-femenines-entendre-la-seva-relacio-en-cada-etapa-de-la-vida\/\">Durant determinades etapes de la vida, com ara el cicle menstrual, la perimenopausa o la menopausa<\/a>, es poden produir variacions en la gana, l\u2019energia i la resposta metab\u00f2lica als aliments.<\/p><p>\u00a0<\/p><p>No existeix una recomanaci\u00f3 \u00fanica que funcioni per a totes les dones.<\/p><p>\u00a0<\/p><p>Observar aquests canvis i adaptar l\u2019alimentaci\u00f3 a les necessitats individuals pot ser m\u00e9s \u00fatil que seguir pautes r\u00edgides.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d971cb elementor-widget elementor-widget-heading\" data-id=\"1d971cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">I qu\u00e8 passa amb el caf\u00e8 en dej\u00fa?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59324dc elementor-widget elementor-widget-text-editor\" data-id=\"59324dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>El caf\u00e8 pot formar part d\u2019un esmorzar saludable.<\/p><p>Tanmateix, prendre caf\u00e8 no substitueix un \u00e0pat des del punt de vista nutricional.<\/p><p>\u00a0<\/p><p>A m\u00e9s, en persones sensibles a la cafe\u00efna, pot augmentar la sensaci\u00f3 de nerviosisme, l\u2019ansietat o determinades mol\u00e8sties digestives.<\/p><p>\u00a0<\/p><p>La toler\u00e0ncia individual \u00e9s fonamental.<\/p><p>Dues persones poden prendre exactament el mateix esmorzar i experimentar sensacions molt diferents a mig mat\u00ed.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df0c5a1 elementor-widget elementor-widget-heading\" data-id=\"df0c5a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Com preparar un esmorzar saludable i nutritiu?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7df3578 elementor-widget elementor-widget-text-editor\" data-id=\"7df3578\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Un esmorzar de qualitat es pot construir a partir de tres elements fonamentals: una bona font de prote\u00efnes, aliments rics en fibra i una beguda sense sucres afegits.<\/p><p>Les quantitats s\u2019han d\u2019adaptar a l\u2019edat, l\u2019activitat f\u00edsica, l\u2019estat de salut i les necessitats de cada persona.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd5492e elementor-widget elementor-widget-heading\" data-id=\"fd5492e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Aliments rics en fibra<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e11835 elementor-widget elementor-widget-text-editor\" data-id=\"6e11835\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>La fibra aliment\u00e0ria afavoreix el tr\u00e0nsit intestinal, contribueix a la sacietat i, segons el tipus, pot ajudar a moderar la resposta gluc\u00e8mica despr\u00e9s dels \u00e0pats.<\/p><p>\u00a0<\/p><p>A m\u00e9s, un consum m\u00e9s elevat de fibra i cereals integrals s\u2019associa amb un risc m\u00e9s baix de malalties cardiovasculars i diabetis tipus 2.<\/p><p>\u00a0<\/p><p>Entre les opcions que podem incorporar a l\u2019esmorzar hi trobem:<\/p><ul><li>Pa elaborat principalment amb farina integral.<\/li><li>Flocs de civada.<\/li><li>Musli amb pocs sucres afegits.<\/li><li>Fruita fresca i sencera.<\/li><li>Fruita seca natural o torrada sense sal.<\/li><\/ul><p>\u00a0<\/p><p>No cal consumir tots aquests aliments alhora. L\u2019important \u00e9s prioritzar opcions de bona qualitat nutricional.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b293f7 elementor-widget elementor-widget-heading\" data-id=\"8b293f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Prote\u00efnes: la base d\u2019un esmorzar equilibrat<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b3da8a7 elementor-widget elementor-widget-text-editor\" data-id=\"b3da8a7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Les prote\u00efnes tenen un paper fonamental en el manteniment de la massa muscular, la reparaci\u00f3 dels teixits i nombroses funcions de l\u2019organisme.<\/p><p>\u00a0<\/p><p>Incloure una font de prote\u00efnes a l\u2019esmorzar tamb\u00e9 pot afavorir la sacietat i facilitar que cobrim les nostres necessitats di\u00e0ries.<\/p><p>\u00a0<\/p><p>Les podem trobar en aliments com els ous, el iogurt natural sense sucre, el quefir, el formatge fresc, els llegums, el tofu, el peix o la fruita seca.<\/p><p>\u00a0<\/p><p>Com a orientaci\u00f3 general, una ingesta d\u2019entre 20 i 30 grams de prote\u00efnes en els \u00e0pats principals pot ser una refer\u00e8ncia \u00fatil, tot i que les necessitats reals depenen de l\u2019edat, l\u2019activitat f\u00edsica i l\u2019etapa vital.<\/p><p>\u00a0<\/p><p>Aix\u00f2 \u00e9s especialment rellevant en persones grans i en aquelles que practiquen esport regularment.<\/p><p>\u00a0<\/p><p>Si esmorzes poc o prefereixes no esmorzar, conv\u00e9 assegurar una ingesta suficient de prote\u00efnes durant la resta del dia.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0687ef9 elementor-widget elementor-widget-heading\" data-id=\"0687ef9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Una beguda sense sucres afegits<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8044820 elementor-widget elementor-widget-text-editor\" data-id=\"8044820\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>L\u2019aigua sempre \u00e9s una bona opci\u00f3 per mantenir una hidrataci\u00f3 adequada.<\/p><p>\u00a0<\/p><p>El caf\u00e8 i el te tamb\u00e9 poden formar part de l\u2019esmorzar, tenint en compte la toler\u00e0ncia individual a la cafe\u00efna.<\/p><p>\u00a0<\/p><p>En canvi, conv\u00e9 reservar els refrescos i els sucs de fruita, fins i tot els naturals, per a un consum molt ocasional.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d6e9dbf elementor-widget elementor-widget-heading\" data-id=\"d6e9dbf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Per qu\u00e8 \u00e9s millor menjar fruita sencera que beure\u2019n el suc?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4617c79 elementor-widget elementor-widget-text-editor\" data-id=\"4617c79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>La fruita sencera conserva la seva estructura natural i requereix mastegar-la, cosa que afavoreix una sensaci\u00f3 de sacietat m\u00e9s gran.<\/p><p>\u00a0<\/p><p>A m\u00e9s, aporta fibra, aigua, vitamines i altres compostos beneficiosos.<\/p><p>\u00a0<\/p><p>En un got de suc, fins i tot natural, podem concentrar els sucres de diverses peces de fruita i consumir-los r\u00e0pidament, sense experimentar la mateixa sensaci\u00f3 de sacietat.<\/p><p>Per aix\u00f2, \u00e9s preferible menjar una taronja sencera que beure\u2019n el suc.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf40ae1 elementor-widget elementor-widget-heading\" data-id=\"bf40ae1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Cinc idees d\u2019esmorzars saludables per al dia a dia<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5f2bd6 elementor-widget elementor-widget-text-editor\" data-id=\"f5f2bd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>No necessitem preparar receptes complicades per aconseguir un esmorzar nutritiu.<\/p><p>Aquestes cinc opcions permeten combinar aliments de bona qualitat nutricional de manera senzilla.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a9a9be6 elementor-widget elementor-widget-heading\" data-id=\"a9a9be6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Torrada integral amb tom\u00e0quet i ou<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eaefe9d elementor-widget elementor-widget-text-editor\" data-id=\"eaefe9d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">Pa integral acompanyat de tom\u00e0quet, ou i oli d\u2019oliva verge extra.<\/p><p class=\"p1\">Una combinaci\u00f3 d\u2019inspiraci\u00f3 mediterr\u00e0nia que aporta prote\u00efnes, fibra i greixos saludables.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd7cea0 elementor-widget elementor-widget-heading\" data-id=\"cd7cea0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Truita de verdures amb pa integral<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56ec95b elementor-widget elementor-widget-text-editor\" data-id=\"56ec95b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Una truita o uns ous remenats amb verdures de temporada, acompanyats de pa integral.<\/p><p>Una alternativa salada que permet incorporar prote\u00efnes i verdures des del primer \u00e0pat del dia.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cce6a86 elementor-widget elementor-widget-heading\" data-id=\"cce6a86\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Pa integral amb formatge fresc o hummus<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33add75 elementor-widget elementor-widget-text-editor\" data-id=\"33add75\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Una torrada de pa integral amb formatge fresc o hummus, acompanyada de tom\u00e0quet o alvocat.<\/p><p>Una opci\u00f3 senzilla que es pot adaptar a diferents prefer\u00e8ncies aliment\u00e0ries.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3af5693 elementor-widget elementor-widget-heading\" data-id=\"3af5693\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Iogurt natural o quefir amb fruita seca<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a771398 elementor-widget elementor-widget-text-editor\" data-id=\"a771398\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Un esmorzar lleuger si tens poca ganaIogurt natural sense sucre o quefir, acompanyat de nous, llavors i una pe\u00e7a de fruita sencera.<\/p><p>Una alternativa pr\u00e0ctica per a les persones que prefereixen un esmorzar r\u00e0pid.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9dc9e6 elementor-widget elementor-widget-heading\" data-id=\"b9dc9e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Un esmorzar lleuger si tens poca gana<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b210711 elementor-widget elementor-widget-text-editor\" data-id=\"b210711\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Si no tens gaire gana al mat\u00ed, pots optar per un iogurt natural sense sucre acompanyat d\u2019un grapat de fruita seca.<\/p><p>M\u00e9s tard, pots fer un segon \u00e0pat que inclogui una font adequada de prote\u00efnes.<\/p><p>La clau \u00e9s distribuir els aliments de manera que puguis cobrir les teves necessitats nutricionals al llarg del dia.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be15c8d elementor-widget elementor-widget-heading\" data-id=\"be15c8d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">I si no consumeixes lactis o gluten?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0d3d06 elementor-widget elementor-widget-text-editor\" data-id=\"f0d3d06\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Aquestes propostes tamb\u00e9 es poden adaptar.<\/p><p>Per exemple, pots substituir el iogurt per una alternativa de soja sense sucre o utilitzar pa sense gluten i flocs de civada certificats sense gluten quan sigui necessari.<\/p><p>\u00a0<\/p><p>Els principis nutricionals continuen sent els mateixos: prioritzar la fibra, assegurar una ingesta adequada de prote\u00efnes i limitar els sucres afegits.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-102acb4 e-con-full e-flex e-con e-child\" data-id=\"102acb4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9fcfc9e elementor-widget elementor-widget-text-editor\" data-id=\"9fcfc9e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">\ud83c\udfc3\u200d\u2640\ufe0f <span class=\"s2\"><b>A la pr\u00e0ctica<\/b><\/span><\/p><p>\u00a0<\/p><p><strong>L\u2019esmorzar mediterrani<\/strong><\/p><p>No cal buscar ingredients ex\u00f2tics ni seguir receptes de moda per esmorzar de manera saludable.<\/p><p>El pa amb tom\u00e0quet, l\u2019oli d\u2019oliva verge extra, la fruita de temporada i els productes locals encaixen perfectament en una alimentaci\u00f3 equilibrada.<\/p><p>Tanmateix, tampoc no hem d\u2019idealitzar qualsevol esmorzar tradicional.<\/p><p>Un caf\u00e8 acompanyat habitualment de brioixeria o galetes no representa necess\u00e0riament els principis nutricionals de la dieta mediterr\u00e0nia.<\/p><p>La qualitat dels ingredients i la seva combinaci\u00f3 s\u00f3n m\u00e9s importants que l\u2019etiqueta que utilitzem per descriure un \u00e0pat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1598067 elementor-widget elementor-widget-heading\" data-id=\"1598067\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00c9s millor esmorzar dol\u00e7 o salat?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ce783af elementor-widget elementor-widget-text-editor\" data-id=\"ce783af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Des d\u2019un enfocament nutricional, Agn\u00e8s recomana prioritzar habitualment els esmorzars salats que incloguin una font de prote\u00efnes.<\/p><p>\u00a0<\/p><p>Aquesta elecci\u00f3 facilita la incorporaci\u00f3 d\u2019aliments nutritius i la reducci\u00f3 del consum de sucres afegits.<\/p><p>\u00a0<\/p><p>Tanmateix, tamb\u00e9 \u00e9s important tenir en compte les caracter\u00edstiques individuals i el context metab\u00f2lic de cada persona.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c0f841 elementor-widget elementor-widget-heading\" data-id=\"6c0f841\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Per qu\u00e8 prioritzar un esmorzar salat?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e97e1de elementor-widget elementor-widget-text-editor\" data-id=\"e97e1de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Un esmorzar basat en ous, formatge fresc, llegums, peix o iogurt natural sense sucre, acompanyat de pa integral o verdures, permet incorporar prote\u00efnes i fibra amb una quantitat redu\u00efda de sucres afegits.<\/p><p>\u00a0<\/p><p>Les prote\u00efnes afavoreixen la sacietat i ajuden a cobrir les necessitats di\u00e0ries.<\/p><p>Aix\u00f2 \u00e9s especialment rellevant en persones grans i en aquelles que fan activitat f\u00edsica regularment.<\/p><p>\u00a0<\/p><p>A m\u00e9s, quan eliminem l\u2019esmorzar, pot resultar m\u00e9s dif\u00edcil assolir una quantitat suficient de prote\u00efnes si no organitzem adequadament la resta dels \u00e0pats.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28d4905 elementor-widget elementor-widget-heading\" data-id=\"28d4905\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Quan conv\u00e9 limitar els esmorzars dol\u00e7os?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-35c1116 elementor-widget elementor-widget-text-editor\" data-id=\"35c1116\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>En persones amb alteracions de la regulaci\u00f3 de la glucosa o de la sensibilitat a la insulina, pot ser especialment important revisar la composici\u00f3 de l\u2019esmorzar.<\/p><p>\u00a0<\/p><p>Els esmorzars rics en sucres lliures i farines refinades poden afavorir respostes gluc\u00e8miques elevades i una menor sacietat.<\/p><p>En aquests casos, conv\u00e9 prioritzar opcions amb prote\u00efnes, fibra i una quantitat d\u2019hidrats de carboni adaptada a les necessitats individuals.<\/p><p>\u00a0<\/p><p>Per a les persones sense aquestes alteracions, un esmorzar de gust dol\u00e7 pot formar part ocasionalment d\u2019una alimentaci\u00f3 equilibrada, sempre que estigui ben compost.<\/p><p>Per exemple, una combinaci\u00f3 de civada, iogurt natural sense sucre, fruita sencera i nous aporta nutrients molt diferents dels d\u2019un esmorzar basat en brioixeria industrial.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0825a2e elementor-widget elementor-widget-heading\" data-id=\"0825a2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sucres i ultraprocessats: quins aliments conv\u00e9 evitar?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e42af65 elementor-widget elementor-widget-text-editor\" data-id=\"e42af65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Molts productes comercialitzats per esmorzar contenen quantitats importants de sucres afegits, farines refinades, sal o greixos saturats.<\/p><p>\u00a0<\/p><p>Entre aquests productes hi trobem nombrosos cereals d\u2019esmorzar, galetes, productes de brioixeria industrial, cremes per untar, batuts ensucrats i determinats iogurts comercials.<\/p><p>\u00a0<\/p><p>Tamb\u00e9 conv\u00e9 limitar els embotits i els productes de xarcuteria, especialment quan formen part habitual de l\u2019esmorzar.<\/p><p>\u00a0<\/p><p>La recomanaci\u00f3 \u00e9s prioritzar aliments frescos o m\u00ednimament processats i evitar que els productes ultraprocessats formin part de la nostra alimentaci\u00f3 quotidiana.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f5a098 elementor-widget elementor-widget-heading\" data-id=\"7f5a098\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Quant sucre recomana consumir l\u2019OMS?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1978824 elementor-widget elementor-widget-text-editor\" data-id=\"1978824\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>L\u2019Organitzaci\u00f3 Mundial de la Salut recomana que els sucres lliures representin menys del 10 % de la ingesta energ\u00e8tica di\u00e0ria.<\/p><p>Tamb\u00e9 suggereix reduir-los, sempre que sigui possible, per sota del 5 %.<\/p><p>\u00a0<\/p><p>En una alimentaci\u00f3 de 2.000 kcal di\u00e0ries, aquest \u00faltim percentatge equival aproximadament a 25 grams de sucres lliures.<\/p><p>\u00a0<\/p><p>\u00c9s important recordar que els sucres lliures inclouen els presents en els sucs de fruita, fins i tot quan s\u00f3n naturals.<\/p><p>En canvi, els sucres presents de manera natural en la fruita sencera no s\u2019inclouen en aquesta categoria.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-43e8bab e-con-full e-flex e-con e-child\" data-id=\"43e8bab\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-867af01 elementor-widget elementor-widget-text-editor\" data-id=\"867af01\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">\ud83d\udca1 <b>Idea preconcebuda<\/b><\/p><p>\u00a0<\/p><p class=\"p1\"><b>\u00abSi hi posa integral, fitness o sense sucres afegits, \u00e9s saludable\u00bb.<\/b><\/p><p>\u00a0<\/p><p>No necess\u00e0riament.<\/p><p>Les afirmacions comercials dels envasos no garanteixen que un producte tingui una bona qualitat nutricional.<\/p><p>Unes galetes etiquetades com a \u00abintegrals\u00bb poden contenir quantitats importants de sucre afegit.<\/p><p>De la mateixa manera, un producte \u00absense sucres afegits\u00bb pot continuar sent poc interessant des del punt de vista nutricional.<\/p><p>Per aix\u00f2, conv\u00e9 llegir la llista d\u2019ingredients i valorar l\u2019aliment en el seu conjunt.<\/p><p>Com m\u00e9s senzilla sigui la composici\u00f3 i menor sigui la pres\u00e8ncia de productes ultraprocessats, millor punt de partida tindrem per a la nostra alimentaci\u00f3.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f60918c elementor-widget elementor-widget-heading\" data-id=\"f60918c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sempre hem d\u2019escoltar els nostres senyals de gana?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3047f0b elementor-widget elementor-widget-text-editor\" data-id=\"3047f0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Aprendre a recon\u00e8ixer la gana i la sacietat \u00e9s una eina important per desenvolupar una relaci\u00f3 saludable amb l\u2019alimentaci\u00f3.<\/p><p>\u00a0<\/p><p>Tanmateix, aquests senyals no sempre funcionen de manera clara.<\/p><p>\u00a0<\/p><p>L\u2019estr\u00e8s prolongat, la manca de son, els canvis hormonals, els antecedents de dietes restrictives o una relaci\u00f3 dif\u00edcil amb el menjar poden modificar la nostra percepci\u00f3 de la gana.<\/p><p>\u00a0<\/p><p>En determinades situacions, afirmar \u00abno esmorzo perqu\u00e8 no tinc gana\u00bb pot reflectir una restricci\u00f3 aliment\u00e0ria sostinguda i no necess\u00e0riament una elecci\u00f3 lliure.<\/p><p>\u00a0<\/p><p>Per aix\u00f2, escoltar el cos \u00e9s important, per\u00f2 tamb\u00e9 hem de comprendre el context.<\/p><p>\u00a0<\/p><p>Si et reconeixes en alguna d\u2019aquestes situacions, no es tracta d\u2019obligar-te a menjar, sin\u00f3 de revisar el teu patr\u00f3 alimentari amb ajuda professional.<\/p><p>\u00a0<\/p><p>Quan la relaci\u00f3 amb el menjar genera malestar psicol\u00f2gic, \u00e9s important consultar un metge o un <a href=\"https:\/\/aliantis.es\/ca\/terapia-per-a-adults-a-sitges\/\">professional de la salut mental.<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46b19e9 elementor-widget elementor-widget-heading\" data-id=\"46b19e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Com adaptar l\u2019esmorzar a les teves necessitats?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9845030 elementor-widget elementor-widget-text-editor\" data-id=\"9845030\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Un esmorzar adequat per a una persona pot no ser-ho per a una altra.<\/p><p>L\u2019edat, el nivell d\u2019activitat f\u00edsica, l\u2019estat de salut i els horaris influeixen en les nostres necessitats nutricionals.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-06b7949 elementor-widget elementor-widget-heading\" data-id=\"06b7949\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Si entrenes al mat\u00ed<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6d0c92b elementor-widget elementor-widget-text-editor\" data-id=\"6d0c92b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>En sessions breus i d\u2019intensitat suau, moltes persones poden fer exercici c\u00f2modament sense haver esmorzat abans.<\/p><p>En canvi, abans d\u2019entrenaments prolongats o intensos, acostuma a ser convenient consumir aliments que aportin hidrats de carboni i siguin f\u00e0cils de digerir.<\/p><p>Tamb\u00e9 \u00e9s important assegurar una recuperaci\u00f3 adequada i una ingesta suficient de prote\u00efnes al llarg del dia.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3fabdbf elementor-widget elementor-widget-heading\" data-id=\"3fabdbf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Si tens poc temps<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64dbfe3 elementor-widget elementor-widget-text-editor\" data-id=\"64dbfe3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>No necessites preparar un esmorzar elaborat.<\/p><p>Un iogurt natural, una fruita i un grapat de fruita seca poden ser una alternativa pr\u00e0ctica.<\/p><p>Tamb\u00e9 pots preparar els ingredients la nit abans per facilitar la teva rutina matinal.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-89d6810 elementor-widget elementor-widget-heading\" data-id=\"89d6810\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Si tens mol\u00e8sties digestives<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d100e92 elementor-widget elementor-widget-text-editor\" data-id=\"d100e92\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Algunes persones experimenten mol\u00e8sties despr\u00e9s d\u2019esmorzars molt abundants, rics en greixos o que contenen determinats tipus de fibra.<\/p><p>Ajustar les quantitats, els ingredients i els horaris pot ajudar a millorar la toler\u00e0ncia digestiva.<\/p><p>\u00a0<\/p><p>Tanmateix, si les mol\u00e8sties s\u00f3n freq\u00fcents, conv\u00e9 consultar un metge abans d\u2019eliminar grups d\u2019aliments pel teu compte.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d04f7a elementor-widget elementor-widget-heading\" data-id=\"2d04f7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Si tens diabetis, est\u00e0s embarassada o presentes alguna malaltia<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-000ca54 elementor-widget elementor-widget-text-editor\" data-id=\"000ca54\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Determinades situacions requereixen recomanacions nutricionals espec\u00edfiques.<\/p><p>\u00a0<\/p><p>Aix\u00f2 \u00e9s especialment important en persones amb diabetis que utilitzen insulina o altres medicaments que poden provocar hipogluc\u00e8mies.<\/p><p>\u00a0<\/p><p>L\u2019embar\u00e0s, la malaltia renal i altres condicions m\u00e8diques tamb\u00e9 poden modificar les necessitats nutricionals.<\/p><p>\u00a0<\/p><p>En aquests casos, \u00e9s recomanable consultar l\u2019equip m\u00e8dic abans de fer canvis importants en els horaris o en la distribuci\u00f3 dels \u00e0pats.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d8f93f elementor-widget elementor-widget-heading\" data-id=\"2d8f93f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Com et pot ajudar la nutrici\u00f3 integrativa a Aliantis?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-662dfcc elementor-widget elementor-widget-text-editor\" data-id=\"662dfcc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A <a href=\"https:\/\/aliantis.es\/ca\/\">Aliantis<\/a>, el nostre centre de salut multidisciplinari a Sitges, entenem l\u2019alimentaci\u00f3 com una part fonamental del benestar, estretament relacionada amb el moviment, el descans i les emocions.<\/p><p>\u00a0<\/p><p>El nostre servei de nutrici\u00f3, a c\u00e0rrec d\u2019Agn\u00e8s Dervogne, especialista en nutrici\u00f3 integrativa, ofereix un enfocament individualitzat que t\u00e9 en compte no nom\u00e9s qu\u00e8 menges, sin\u00f3 tamb\u00e9 el teu estil de vida, els teus horaris, el teu descans i les teves necessitats personals.<\/p><p>\u00a0<\/p><p>No creiem en els esmorzars perfectes ni en les f\u00f3rmules universals.<\/p><p>L\u2019objectiu \u00e9s ajudar-te a desenvolupar h\u00e0bits nutricionals saludables, realistes i sostenibles.<\/p><p>\u00a0<\/p><p>Et podem acompanyar per:<\/p><ul><li>Organitzar una alimentaci\u00f3 equilibrada que s\u2019adapti als teus horaris i prefer\u00e8ncies.<\/li><li>Millorar la qualitat dels teus \u00e0pats sense rec\u00f3rrer a restriccions innecess\u00e0ries.<\/li><li>Comprendre la relaci\u00f3 entre alimentaci\u00f3, energia, descans i estr\u00e8s.<\/li><li>Adaptar els teus h\u00e0bits nutricionals a les diferents etapes de la vida.<\/li><li>Desenvolupar una relaci\u00f3 m\u00e9s conscient, tranquil\u00b7la i flexible amb el menjar.<\/li><li>Guanyar autonomia per prendre decisions aliment\u00e0ries informades.<\/li><\/ul><p>\u00a0<\/p><p>Perqu\u00e8 menjar millor no hauria de significar complicar-te la vida.<\/p><p>Si vols millorar la teva alimentaci\u00f3 i trobar una estrat\u00e8gia adaptada a les teves necessitats, pots reservar una primera consulta de nutrici\u00f3 a Aliantis, a Sitges.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1217e76 elementor-widget elementor-widget-heading\" data-id=\"1217e76\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">En resum: com hauria de ser un esmorzar saludable?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ccfde2 elementor-widget elementor-widget-text-editor\" data-id=\"6ccfde2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Un esmorzar saludable hauria de prioritzar, com a norma general, aliments rics en prote\u00efnes i fibra, amb pocs sucres afegits.<\/p><p>\u00a0<\/p><p>Des de l\u2019enfocament de nutrici\u00f3 integrativa d\u2019Aliantis, recomanem afavorir habitualment els esmorzars salats, limitar els sucs i els refrescos a ocasions puntuals i evitar que els productes ultraprocessats formin part de la nostra rutina aliment\u00e0ria.<\/p><p>\u00a0<\/p><p>Tanmateix, l\u2019alimentaci\u00f3 no dep\u00e8n \u00fanicament del que mengem.<\/p><p>\u00a0<\/p><p>El descans, l\u2019estr\u00e8s, els canvis hormonals, l\u2019activitat f\u00edsica i els nostres horaris tamb\u00e9 influeixen en les necessitats nutricionals.<\/p><p>\u00a0<\/p><p>I, tot i que escoltar els nostres senyals de gana \u00e9s important, en algunes situacions pot ser necessari comptar amb acompanyament professional per interpretar-los correctament.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5786716 elementor-widget elementor-widget-text-editor\" data-id=\"5786716\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\tL\u2019objectiu no \u00e9s trobar l\u2019esmorzar perfecte, sin\u00f3 construir una alimentaci\u00f3 que cuidi la teva salut i s\u2019adapti a la teva vida.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-949997b elementor-widget elementor-widget-heading\" data-id=\"949997b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Preguntes freq\u00fcents sobre l\u2019esmorzar saludable<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a3ad599 elementor-widget elementor-widget-n-accordion\" data-id=\"7a3ad599\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;default_state&quot;:&quot;all_collapsed&quot;,&quot;max_items_expended&quot;:&quot;one&quot;,&quot;n_accordion_animation_duration&quot;:{&quot;unit&quot;:&quot;ms&quot;,&quot;size&quot;:400,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-accordion.default\">\n\t\t\t\t\t\t\t<div class=\"e-n-accordion\" aria-label=\"Accordion. Open links with Enter or Space, close with Escape, and navigate with Arrow Keys\">\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2050\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"1\" tabindex=\"0\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2050\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> Quin \u00e9s l\u2019esmorzar m\u00e9s saludable? <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2050\" class=\"elementor-element elementor-element-375245f9 e-con-full e-flex e-con e-child\" data-id=\"375245f9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2df04e2e elementor-widget elementor-widget-text-editor\" data-id=\"2df04e2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\tNo existeix un \u00fanic esmorzar ideal. Una combinaci\u00f3 d\u2019aliments rics en fibra, una font de prote\u00efnes i una beguda sense sucres afegits constitueix un bon punt de partida. Les quantitats s\u2019han d\u2019adaptar a les necessitats individuals.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2051\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"2\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2051\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> \u00c9s dolent no esmorzar? <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2051\" class=\"elementor-element elementor-element-4355928c e-con-full e-flex e-con e-child\" data-id=\"4355928c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5346870b elementor-widget elementor-widget-text-editor\" data-id=\"5346870b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>No necess\u00e0riament. Moltes persones poden mantenir una alimentaci\u00f3 equilibrada sense esmorzar, sempre que el conjunt del dia cobreixi les seves necessitats nutricionals i no hi hagi cap condici\u00f3 m\u00e8dica que requereixi una altra organitzaci\u00f3.<\/p><p>Tanmateix, reduir el nombre d\u2019\u00e0pats pot fer m\u00e9s dif\u00edcil assolir les necessitats di\u00e0ries de prote\u00efnes. Si la manca de gana \u00e9s persistent, conv\u00e9 valorar-ne les possibles causes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2052\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"3\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2052\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> Qu\u00e8 puc esmorzar per no tenir gana a mig mat\u00ed? <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2052\" class=\"elementor-element elementor-element-1be963e3 e-con-full e-flex e-con e-child\" data-id=\"1be963e3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-273631f9 elementor-widget elementor-widget-text-editor\" data-id=\"273631f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Combinar aliments rics en fibra i prote\u00efnes pot afavorir la sacietat.<\/p><p>Per exemple, iogurt natural amb civada i fruita, o pa integral amb ou.<\/p><p>Tamb\u00e9 \u00e9s important consumir quantitats suficients segons la gana i l\u2019activitat f\u00edsica.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2053\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"4\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2053\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> N\u2019hi ha prou amb prendre nom\u00e9s un caf\u00e8? <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2053\" class=\"elementor-element elementor-element-e695ca7 e-con-full e-flex e-con e-child\" data-id=\"e695ca7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-804d56a elementor-widget elementor-widget-text-editor\" data-id=\"804d56a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>El caf\u00e8 pot formar part d\u2019una alimentaci\u00f3 saludable, per\u00f2 no aporta els nutrients d\u2019un \u00e0pat complet.<\/p><p>Si no tens gana quan et lleves, pots organitzar el primer \u00e0pat m\u00e9s tard, sempre que el conjunt de la teva alimentaci\u00f3 sigui adequat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2054\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"5\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2054\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> \u00c9s millor esmorzar fruita o suc natural? <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2054\" class=\"elementor-element elementor-element-55aef3c e-con-full e-flex e-con e-child\" data-id=\"55aef3c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fccda56 elementor-widget elementor-widget-text-editor\" data-id=\"fccda56\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Generalment, \u00e9s preferible consumir fruita sencera.<\/p><p>La seva estructura natural i el seu contingut en fibra afavoreixen la sacietat.<\/p><p>Els sucs, fins i tot els naturals, s\u2019haurien de reservar per a un consum molt ocasional.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2055\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"6\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2055\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> Quin esmorzar \u00e9s millor per perdre pes? <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2055\" class=\"elementor-element elementor-element-a99382d e-con-full e-flex e-con e-child\" data-id=\"a99382d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-41ba6db elementor-widget elementor-widget-text-editor\" data-id=\"41ba6db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Cap esmorzar provoca una p\u00e8rdua de pes per si sol.<\/p><p>L\u2019important \u00e9s trobar un patr\u00f3 alimentari sostenible, adaptat a les necessitats energ\u00e8tiques, els h\u00e0bits i les caracter\u00edstiques individuals.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2056\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"7\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2056\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> \u00c9s millor esmorzar dol\u00e7 o salat? <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2056\" class=\"elementor-element elementor-element-c6130b7 e-con-full e-flex e-con e-child\" data-id=\"c6130b7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7936362 elementor-widget elementor-widget-text-editor\" data-id=\"7936362\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Des de l\u2019enfocament nutricional d\u2019Agn\u00e8s, \u00e9s preferible prioritzar habitualment un esmorzar salat amb una font de prote\u00efnes i aliments rics en fibra.<\/p><p>Els esmorzars dol\u00e7os tamb\u00e9 poden tenir cabuda en determinades situacions, especialment quan es preparen amb aliments nutritius, sense exc\u00e9s de sucres afegits i acompanyats de prote\u00efnes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0c754f3 e-con-full e-flex e-con e-child\" data-id=\"0c754f3\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1fec814 elementor-widget elementor-widget-text-editor\" data-id=\"1fec814\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><em>Aquest article de blog no t\u00e9 com a objectiu generar nous coneixements; la seva redacci\u00f3 es basa en la lectura de publicacions cient\u00edfiques, articles de blog i altres textos.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7cc1488 e-con-full e-flex e-con e-child\" data-id=\"7cc1488\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-db3466c elementor-widget elementor-widget-text-editor\" data-id=\"db3466c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Fonts:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f26d21 elementor-widget elementor-widget-text-editor\" data-id=\"8f26d21\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Sievert K, et al. (2019). Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ, 364, l42. DOI: 10.1136\/bmj.l42.<\/p><p>Reynolds A, et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393, 434\u2013445. DOI: 10.1016\/S0140-6736(18)31809-9.<\/p><p>St-Onge MP, et al. (2017). Meal timing and frequency: implications for cardiovascular disease prevention. Circulation, 135, e96\u2013e121. DOI: 10.1161\/CIR.0000000000000476.<\/p><p>World Health Organization (2023). Carbohydrate intake for adults and children: WHO guideline.<\/p><p>World Health Organization (2015). Guideline: Sugars intake for adults and children.<\/p><p>Rong S, Snetselaar LG, Xu G, et al. (2019). Association of skipping breakfast with cardiovascular and all-cause mortality. Journal of the American College of Cardiology, 73, 2025\u20132032.<\/p><p>Lowe DA, Wu N, Rohdin-Bibby L, et al. (2020). Effects of time-restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity: the TREAT randomized clinical trial. JAMA Internal Medicine, 180(11), 1491\u20131499. DOI: 10.1001\/jamainternmed.2020.4153.<\/p><p>Al Khatib HK, Harding SV, Darzi J, Pot GK. (2017). The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. European Journal of Clinical Nutrition, 71(5), 614\u2013624. DOI: 10.1038\/ejcn.2016.201.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Descobreix com preparar un esmorzar saludable, quins aliments triar i com influeixen el son, l\u2019estr\u00e8s i les hormones. Consells d\u2019Aliantis.<\/p>\n","protected":false},"author":1,"featured_media":6177,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[54,66],"tags":[],"class_list":["post-6169","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-nutricio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Esmorzar saludable: qu\u00e8 menjar i qu\u00e8 evitar | Aliantis<\/title>\n<meta name=\"description\" content=\"Descobreix com preparar un esmorzar saludable, quins aliments triar i com influeixen el son, l\u2019estr\u00e8s i les hormones. 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